general warmup (15 minutes)
arc figure 8’s to hold x 30 reps
2 hand standing helicopters x 20 reps
seated 1 hand angle press x 10/10 reps
BTN stretch x 60 seconds x 1/1/1/1
specific warmup (5 minutes)
2 hand mills set up and light practice
strength (20 minutes)
2 hand mills x 20 reps x 6 sets
conditioning/accessory work (2 rounds)
arc 2 hand front pullover lunges x 12 steps
isometric lever hold x 45 seconds